7 Days diet plan to lose weight fast

Ketogenic Diet Rapid Weight
Loss Snacks:
Lose Up To 30 LBS. In 30
Days

Copyright 2015 by Henry Brooke - All rights reserved.
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Check Out The Other Books In
This Series
Ketogenic Diet Rapid Weight Loss Guide: Lose Up To 30 Lbs.
In 30 Days

Ketogenic Diet Rapid Weight Loss Breakfasts: Volume 1
Ketogenic Diet Rapid Weight Loss Breakfasts: Volume 2
Ketogenic Diet Rapid Weight Loss Dinners: Volume 1

Ketogenic Diet Rapid Weight Loss Dinners: Volume 2

Check Out The Other Books In This Series
Introduction
Chapter One - Ketogenic Diet Overview
Chapter Two - Food List - The Okay - And The
No-Kay
Sweet snacks
Coconut bombs
Pecan bars
Peanut butter balls
Strawberry snack
Pumpkin bombs
Cinnamon crackers
Mango fruit roll
Apple chips
Vanilla-macadamia fat bombs
Coconut bites
Waﬄe sticks
Apple and almond butter bites
Avocado-banana cacao cookies
Salty snacks
Cucumber mini sandwiches

Roasted Brussels sprouts chips
Jalapeno poppers
Pizza fat bomb
Chia seed crackers
Cheddar biscuits
Low-carb corndogs
Thyme onion rings
Avocado fries
Cauliﬂower bites
Parmesan puﬀs
Beef jerky
Avocado snack
Rosemary almonds
Zucchini fritters
Bacon wrapped potatoes
Avocado-tuna bites
Final Thoughts
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Introduction
Want to lose 30 pounds in 30 days?
YOU CAN with the metabolism boosting Ketogenic
Diet Plan!
Crash dieting is something pretty much everyone on the
planet has tried at one time or another.
NEWSFLASH - It doesn't work!
Livestrong experts report up to 65% of dieters return to
their pre-dieting weight before the 3 year mark. That's
according to Gary Foster, Ph.D., Director of the Eating
Disorder Program at the University of Pennsylvania.
The Ketogenic Diet can be used for successful rapid
weight loss when used properly. And THOUSANDS of
people report up to a pound a day lost!
This is an introductory take-action guide for understanding
and using the Ketogenic Diet to lose weight fast and
effectively. It will give you a huge advantage in forcing your
body to lose fat and keep it off for life!
Nutrition and fitness professionals around the globe
recommend healthy dietary changes and regular exercise to
lose weight permanently. This is where the Ketogenic Diet
comes in. An eating strategy that's not about starving
yourself. It's a scientifically proven diet to lose weight that
actually forces your body to chemically alter the fuel your
body normally uses for energy. With the Ketogenic low-carb

eating style you force your body to maximize fat burn for
energy and blast fat stores in the process.
Is the Ketogenic Diet safe?
The American Journal of Clinical Nutrition points out no
species could have survived millions of years without
natural periods where glucose wasn't available for energy
burn. Scientists also point out that natural ketogenesis
occurs when you are sleeping.
And because of the high-fat intake the Ketogenic Diet
allows calories to be cut drastically without feeling
deprived and hungry.
There are thousands of people eating Ketogenic style that
have claimed to lose between 20 and 30 pounds in just one
month! The Ketogenic Diet Resource has success stories
with people happily losing 30 pounds in 30 days and going
strong!
We are going to have a look at the Ketogenic Diet for weight
loss and other natural health beneﬁts, while outlining a
sample eating plan, food list, and exercise tips to help you
reach your weight loss goals quickly. FAST weight loss is the
focus and this eating strategy can make it happen for YOU.
This guide teaches you all about the Ketogenic Diet basics
and how you can use this fast weight loss eating plan to
rejig your body to use fat stores for energy ﬁrst, while
guiding you step by step towards a healthier lifestyle.
Don't miss out on this guide that teaches you how to take
control of your fat TODAY!

Chapter One - Ketogenic Diet
Overview
The Ketogenic Diet was created or developed in the 20th
century to successfully treat young children suﬀering from
epileptic seizures. It also shows promise with controlling
weight and blood sugars in diabetics, and incredibly fast
weight loss. I hope 30 pounds in 30 days works for you!
So how exactly does this diet work?
This Ketogenic Diet is an all-natural high-fat, moderate
protein, low-carb diet that was initially created for medicinal
purposes but has recently taken the world by storm because
it triggers FAST weight loss.
In basic this diet switches things up by forcing the body to
ditch the glucose usually used for energy and burn fat. Most
people eat plenty of carbohydrates that are broken down
into glucose and used for energy, particularly in brain and
nervous system function.
When you systematically remove most of the carbohydrate
foods from your diet the liver has no choice but to transform
fat into fatty acids and ketone bodies. Now these ketones
migrate into your brain for energy use instead of glucose.
Looking at the medical end of it, a higher level of ketones in
the blood reduces the frequency of seizures.
And for the rest of us, there's nothing wrong with burning
fat, right?
Main Beneﬁts of the Ketogenic Diet

Authoritynutrition.com recommends you have your blood
work done before you start the Ketogenic Diet so you can
measure your progress after you've been on the diet a few
months.
Banishes Sugar Cravings - By having a solid healthy
supply of nutrients in your system void of unhealthy simple
sugars, your usual roller coaster of high and low energy
levels will disappear, along with sugar cravings.
Decrease Hunger - eatingacademy.com reports ketone
bodies take a big bite out of your appetite, and fat makes
you feel full longer. Feeling satiated with healthy food is a
HUGE beneﬁt when losing weight.
Improved Digestion and Faster Healing -
Carbohydrates are associated with inﬂammation, bloating,
gas, and stomach pain. Removing them with Ketogenic
eating reduces these annoying symptoms.
Levels Mood - Studies show ketone bodies help stabilize
the nervous system which settles dopamine and serotonin
levels and puts you in good spirits.
Increased Energy - Healthy protein and good fat provide
great long-term clean energy. You will notice quality energy
with this diet.
Weight Loss - For normal metabolic function the Ketogenic
Diet is excellent for fast weight loss. Drastically reducing
your carbohydrate intake reduces glucose availability and
forces a chemical change where your body uses fat for
energy instead of glucose. And by throwing in a routine
exercise program you will intensify your results and look and
feel like a million bucks!

Risks of Low-Carb, High-Protein Diet
Kidney Issues - If you have kidney problems you can strain
your kidneys further by eating too much protein according
to experts at WebMD. So check with your doctor before
starting.
Future Osteoporosis - Studies show some people have a
tendency to pee out more calcium than normal if eating lots
of protein. This is something else to talk to your medical
provider about.
Elevated Cholesterol/Increased Risk of Cardiovascular
Disease - If you are eating unhealthy fatty meat protein in
large quantities and full fat dairy in the extreme, you are at
risk for increasing you cholesterol level and boosting your
risk of heart disease. This is where you need to get smart
about what you're eating and take into consideration your
risk factors; lifestyle, goals, age, and genetic predisposition.
Your doctor can help you with all of that.
HUGE MISCONCEPTION
You may have heard that ketosis is dangerous. You need to
understand the diﬀerence between Diabetic Ketoacidosis
and Nutritional Ketosis. Here's a little of the basics to
help you understand. Your body produces three ketone
bodies from fat and amino acids and manufactures ketones
for survival.
FACT - Your brain only functions on glucose and ketones.
And science says you can't store glucose for more than 24
hours, which means you'd die of hypoglycemia if you were
forced to fast more than 24 hours and had no ketones.

Luckily your liver can use amino acids and fat to make
ketones to appease your brain's hunger.
Diabetic Ketoacidosis (DKA) is when a diabetic doesn't
get enough insulin and literally goes into starvation mode.
Sure they may have plenty of glucose available in their
bloodstream but if they don't have the insulin to make it
useable their cells and brain won't get it.
Naturally in defense the body makes ketones from fat. This
would normally be a good thing but in a diabetic it isn't
because there isn't a feedback loop to regulate this
production or turn it oﬀ, and the body will just keep on
making ketones from fat and amino acids for energy.
Eventually this process will cause serious issues with the
metabolic derangement of the patient and make them very
ill. Ketones are essential but if they aren't regulated they
will become toxic in diabetics.
This serious state is not possible in the average person even
if they only produce small amounts of insulin. The feedback
loop is created and the ketone production is regulated and
safe. Yes it's safe to use Nutritional Ketosis (Ketogenic
Diet) for fast weight loss. This is where the brain shifts and
uses fat for energy instead of glucose, with the result of
quick fat loss. A healthy individual losing fat with the
Ketogenic Diet has no chance of experiencing DKA.
These two types of ketosis have about as much in common
as a mud-puddle and the ocean. Now let's have a look at
what you should and shouldn't be eating!

Chapter Two - Food List - The Okay - And The
No-Kay
It's important to have the take-action information available
to understand how to lose weight fast. So we're going to get
down to business with an easy to follow food list for you to
ensure you keep your pantry, fridge, and freezer stocked
with Ketogenic Diet-friendly foods!
This diet is about eating REAL food. Look to stick with lean
meat, eggs, yogurt, veggies, and sometimes fruit. Processed
foods aren't on your list so steer clear of them!
GO FOR IT FOODS
Preferred Wild Free Range Animals Grass Fed (2-3
servings per day)
Pork - Ham, pork tenderloin, and pork chops (watch out for
hidden sugars).
Whole Eggs - Free range is preferred and you can have
them hard boil, fried, poached, scrambled, or deviled.
Fresh or Frozen Fish - Wild ﬁsh is best so you know it's
free of any harmful chemicals or additives. Great choices
are salmon, tuna, halibut, snapper, trout, and mackerel.
Meat - Grass fed is best and great options are beef, lamb,
veal, goat, bison, and other game.
Shellﬁsh - Lobster, shrimp, oysters, crab, squid, mussels,
and scallops work.

Poultry - You want free range if possible and chicken,
turkey, pheasant, and quail are great.
Peanut Butter - Natural nut butters are great. Be careful
there aren't extra carbohydrates and sugar added.
Bacon/Sausage - Be very careful they don't contain fillers
and aren't cured with sugar.
Good Healthy Fats (5-7 servings per day)
Note: Fats are a large part of the Ketogenic Diet and you
want to make sure you get your Omega Fatty Acids by
having 2-3 servings of fatty fish each week. If not, you
should take a fish oil supplement just to be safe!
*Avocado, butter, ghee, and beef tallow
*Chicken fat, macadamia nuts, lard (non-hydrogenated), and
mayonnaise
*Peanut butter, nut butter, and olive oil
*Coconut oil, red palm oil, and coconut butter

Veggies Minus The Starch (6-10 servings per day)
Note: Go for the low-carb green leafy veggies ﬁrst. Choose
higher carb options like shallots, carrots, snow peas, and
green beans less often. You really can't knock yourself out of
ketosis if you are choosing non-starch low-carb vegetables.
*Lettuce, spinach, chard, and chives
*Bok choy, bamboo shoots, celery, and radishes
*Seaweed, kale, mushrooms, cabbage, and avocado
*Avocado, okra, asparagus, fennel, and cucumbers
*Broccoli, cauliﬂower, peppers, Brussels sprouts, and squash
*Zucchini, tomatoes, artichokes, eggplant, and turnip
*Pumpkin, leeks, water chestnuts, and rutabagas
Dairy Foods (2-3 servings per day)
When possible full-fat and free-range are what you're
looking for with the Ketogenic Diet.
*Full-fat whipping cream, sour cream, and cottage cheese
*Both hard and soft cheeses (feta, Swiss, cheddar,
mozzarella, Monterey Jack, and Colby)
*Milk and yogurt
Seeds and Nuts (2-3 servings per day)
Note: Roasting nuts is best to remove any impurities and
peanuts aren't really recommended, as they are a legume

anyway.
*Macadamias, almonds, and walnuts are the best low-carb
options.
*Pistachios and cashews are allowed in moderation because
they are higher in carbs.
Note: Baking with nut and seed flours is okay in
moderation.
Drinks
Your best choice is always water and you should be gulping
at least 6-8 glasses per day. Clear soups also count along
with herbal tea. Many people want to know if they can drink
alcohol on this diet. The best answer is NO because they are
loaded with sugars. However some people find balance with
a lower carb option like vodka on occasion. Studies from the
ketogenicdiet.org state people that tried to slip wine in
ended up predominantly stalling weight loss efforts.
Moderation is key and if you happen to have a drink on the
odd special occasion it's not going to kill you. Just don't
make a habit of it.

No-Kay Foods on the Ketogenic Diet
Foods favored with this diet are typically high-fat, moderate
protein, and low-carb. So a great example would be a
spinach salad with grilled chicken, olives, avocado,
tomatoes, peppers, Swiss cheese, and drizzled with coconut
oil dressing. So it makes sense to avoid foods that are high-
carb, low-fat. Make sure you aren't eating a giant plate of
pasta for dinner or scarfing down muffins, pastries, or no-fat
cookies for your snacks!
No Sugar or Diet Soda
You might think diet soda is okay for you because it doesn't
have carbs or sugars. In theory yes, but experts at
prevention.com remind us it's the artificial sweeteners that
are the problem. Everyone reacts differently to them and
the last thing you want is to work hard to lose weight
quickly and have this oversight block your weight loss
success.
Packaged, Shelf, and Processed Foods
Sweet and trans-fat loaded processed foods are filled with
high carbs, and additives and preservatives that are nasty
for your system. Processed, boxed, and packaged foods are
usually full of sugar and all sorts of unhealthy ingredients
you probably can't even pronounce.
Skip the fast food processed foods and opt for all-natural
and wholesome when you're looking to lose weight FAST on
the Ketogenic Diet.
Low-Carb Snacks and Sweets

Just because these treats are advertised low-carb doesn't
mean they are. Many still contain processed food and lots of
carbs. It all adds up so be careful.
Fruit
It's no secret fruits are full of carbohydrates. Which means
you should avoid them for the most part. Even though fruits
have natural sugars they are sugars nonetheless. In general
try and stay away from high carb fruits like bananas,
grapes, peaches, nectarines, strawberries, grapes, apricots,
watermelon, strawberry, raspberries, cranberries, and
blueberries. Find your balance and if you need to slip some
berries in with your morning yogurt it's not the end of the
world.
This includes fruit juices too.
Grains
These should be avoided completely. Breads, cakes,
pastries, cookies, and foods made from ﬂour shouldn't be on
the menu. Breadcrumbs and rice should also be avoided.

Veggies Underground
Health experts from Women's Day report most vegetables
that grow beneath the earth's surface have higher levels of
carbs. Veggies like carrots, potatoes, and onions should be
avoided when possible on the Ketogenic Diet.
Now that you've got the basics for what foods ﬁt and don't
ﬁt so well with this fat burning eating strategy, let's move
onto your sample meal plan.

Sweet snacks
Coconut bombs
Serves: 12
Time: 10 minutes + inactive time
Ingredients:
- 4oz. flaked coconut
- ¼ cup coconut oil, melted
- ¼ teaspoon vanilla paste
- 20 drops stevia
Directions:
1. Preheat oven to 350F and line baking sheet with parchment paper. Spread
over coconut flakes and place in the oven.
2. Toast the flakes for 5-8 minutes until golden. Stir once to prevent burning.
3. Transfer in a blender and pulse until smooth.
4. Add the coconut oil, vanilla paste and stevia. Stir to combine.
5. Divide between 12 mini paper cases and place in freezer for 30 minutes.
6. Once firm serve after.

Pecan bars
Serves: 12 bars
Time: 30 minutes
Ingredients:
- 2 cups pecan halves, toasted, crushed
- ½ cup shredded coconut
- ½ cup coconut oil, melted
- ¼ teaspoon stevia, liquid
- ½ cup golden flaxseeds meal
- 1 cup almond flour
- 2 tablespoons almond butter
Directions:
1. In a bowl combine the almond flour, flaxseeds meal and shredded coconut.
2. Add crushed pecans and stir again.
3. Add in remaining ingredients and mix well until you get a crumbly mixture.
4. Line 11x7-inch baking pan with parchment paper and place in the prepared
mixture. Press to flatten and bake in preheated oven for 25 minutes at
350F.
5. Remove from the oven and allow to cool. Slice into bars and serve.

Peanut butter balls
Serves: 4 balls
Ingredients:
- 2 tablespoons heavy cream
- 2 tablespoon peanut butter, smooth
- 4 drops stevia
- 1 ½ teaspoons powdered erythritol
Directions:
1. In a bowl combine all ingredients. Mix until smooth.
2. Place in a freezer for 20 minutes. Form into balls and serve.

Strawberry snack
Serves: 4
Ingredients:
- 10 strawberries
- ¼ cup almond flour
- 3oz. cream cheese
- 1 tablespoon powder erythritol
- ¼ teaspoon vanilla paste
Directions:
1. In a small bowl combine the cream cheese, vanilla and powder erythritol.
2. Place the almond flour in a bowl.
3. Make a small hole in each strawberry and fill with cream cheese. Dip the
strawberry tops in almond flour and refrigerate for 20 minutes before
serving.

Pumpkin bombs
Serves: 2
Ingredients:
- 2 tablespoons coconut oil, melted
- ½ stick butter, grass-fed, unsalted
- ½ cup pumpkin puree
- 1 pinch nutmeg
- ½ teaspoon allspice
- 1 pinch cinnamon
- 5 drops stevia
Directions:
1. Heat coconut oil in microwave until hot; add butter and whip with fork until
blended.
2. Keep whipping and stir in the pumpkin.
3. Add the spices and stevia. Place the mixture into fridge until ﬁrm. Form
balls from the mixture and serve.

Cinnamon crackers
Serves: 6
Time: 30 minutes
Ingredients:
- 2 cups almond flour
- 1 egg
- 2 tablespoons coconut oil
- 2 teaspoons vanilla paste
- ¼ cup erythritol
- 2 teaspoons cinnamon
- 1 teaspoon baking soda
- 1 pinch salt
Directions:
1. Preheat oven to 300F.In a medium bowl combine the almond flour,
erythritol, cinnamon, baking soda and salt.
2. Whisk in the egg, coconut oil and vanilla paste. Mix until you get a
cohesive dough.
3. Place the dough onto large piece of parchment paper; cover with the
second one and roll to ¼-inch thick. Pell off top piece of parchment paper
and score the dough into desired shape. Transfer onto baking sheet and
bake for 20-25 minutes.
4. Remove from the oven, allow to cool and break up along score marks. Bake
for 15 minute more and serve after.

Mango fruit roll
Serves: 2
Ingredients:
- 4 mangoes, peeled and cubed
- 1 orange, juiced
- 2 tablespoons powder erythritol
Directions:
1. Combine mango, orange juice and powder erythritol in food processor;
pulse until blended and smooth.
2. Line baking sheet with parchment paper and spread over mango puree in
¼-inch thick layer.
3. Dry the mango for 4-8 hours, depending on the thickness at 140F.
4. When the fruit leather is dry and not sticky to the touch, remove from the
oven and peel from the paper; cut in long strips, 2-inches wide and roll
before serving.

Apple chips
Serves: 6
Time: 2 hours
Ingredients:
- 2 apples, medium
- 2 tablespoons pumpkin pie spice
- 2 tablespoon powder erythritol
Directions:
1. Preheat oven to 200C and line baking sheet with parchment paper.
2. Using a mandolin, slice the apples very thin. Place the apple slices onto
baking sheet.
3. In a bowl combine the erythritol and pumpkin pie spice; sprinkle all over
apple slices.
4. Bake the apples for 2 hours and serve after.

Serves: 14 bites
Ingredients:
- 1 cup macadamia nuts
- 1 teaspoon vanilla paste
- ½ cup coconut oil, melted
- 10 drops stevia
- 2 tablespoons powdered erythritol
Directions:
1. In a food blender pulse the macadamia nuts until smooth.
2. In a bowl combine the coconut oil with stevia, erythritol and vanilla paste.
Stir in processed macadamia nuts and stir to mix well. Spoon the mixture
into silicone ice-cube tray and place in freezer for 30 minutes.
3. Pop the sweets from the silicone tray and serve.

Coconut bites
Serves: 4
Time: 50 minutes
Ingredients:
- 4 egg whites
- 1 tablespoon powdered erythritol
- 3 cups desiccated coconut
- 1pinch salt
Directions:
1. Preheat oven to 350F and line baking sheet with parchment paper.
2. Whisk the egg whites with 1pinch salt until ﬁrm.
3. Gently stir in the powdered erythritol and coconut.
4. Form the balls with hands and arrange onto baking sheet.
5. Bake the coconut balls for 45 minutes or until the balls crackle.
6. Remove and place aside to cool. Serve after.

Waffle sticks
Serves: 2
Time: 15 minutes
Ingredients:
- 6 tablespoons almond flour
- 2 eggs
- ½ teaspoon vanilla paste
- 1 tablespoon erythritol
- 1 teaspoon cinnamon
- ¼ teaspoon baking soda
Directions:
1. In a bowl combine the almond flour, erythritol, ½ teaspoon cinnamon and
baking soda.
2. Whisk in the eggs and vanilla paste.
3. Preheat waffle iron and pour over prepared batter. Cook the waffle for 3-4
minutes.
4. Cut waffle into sticks and sprinkle with remaining cinnamon. Serve after.

Serves: 2
Time: 15 minutes
Ingredients:
- 1 apple, cored and sliced thinly
- 2 tablespoons crushed almonds
- 1 tablespoon pecans, crushed
Directions:
1. Spread the almond butter over apple slices.
2. Top each apple slice with crushed almonds and pecans.
3. Serve after.

Serves: 12 cookies
Time: 25 minutes
Ingredients:
- 1 cup avocado, diced
- ½ cup cacao powder, raw
- 1 tablespoon erythritol
- 1 banana, sliced
- 1 egg
- ½ teaspoon baking soda
Directions:
2. Combine banana, erythritol and avocado in a bowl.
3. Mix all until smooth and chunks free. Add the egg, cacao powder and
baking soda. Continue mixing until everything is blended.
4. Drop spoonful of batter onto baking sheet and bake for 8-10 minutes. Place
on wire rack to cool and serve after.

Salty snacks
Serves: 4
Time: 10 minutes
Ingredients:
- 2 cucumbers, sliced into ¼-inch rounds
- 2 tablespoons hummus
- 1 carrot, shredded
- 4 slices turkey ham
- 4 slices cheese
Directions:
1. Spread the hummus over half of the cucumber slices.
2. Cut the cheese and ham into squares that ﬁt onto cucumber slices.
3. Top the hummus with carrots, ham and cheese slice. Repeat until you are
out of ingredients.
4. Top with remaining cucumber slices and serve.

Serves: 2
Time: 15 minutes
Ingredients:
- 10 Brussels sprouts
- ¼ teaspoon salt
- 1 tablespoon olive oil
Directions:
1. Preheat oven to 350F.
2. Carefully split the leaves, making sure not to damage. Toss in a bowl with
olive oil and place onto rimmed baking sheet. Season with salt and roast
for 10 minutes.
3. Serve while still warm.

Jalapeno poppers
Serves: 4
Time: 15 minutes
Ingredients:
- 16 jalapenos
- 16 slices bacon
- 1 teaspoon salt
- 1 teaspoon paprika
- 4oz. cream cheese
- ¼ cup shredded cheddar cheese
Directions:
2. Cut bacon in half; cut the jalapenos in half lengthwise.
3. Mix the cream cheese and cheddar in a bowl.
4. Fill each jalapeno with cheese mix and wrap around with bacon. Sprinkle
with salt and paprika and place into baking dish lined with foil.
5. Bake the poppers for 25 minutes; serve while still hot.

Pizza fat bomb
Serves: 6
Time: 15 minutes
Ingredients:
- 2 tablespoons basil, fresh, chopped
- 4oz. cream cheese
- 14 slices pepperoni, chopped
- 8 black olives, pitted, chopped
- 2 tablespoons sun-dried tomato pesto
- Salt and pepper, to taste
Directions:
1. In a bowl combine the cream cheese, basil and tomato pesto.
2. Add the chopped pepperoni and olives. Stir to combine.
3. Form balls from prepared mixture and serve after on a piece of pepperoni
slice.

Chia seed crackers
Serves: 36 crackers
Time: 45 minutes
Ingredients:
- 3oz. cheddar cheese, shredded
- ½ cup chia seeds, ground
- ¼ teaspoon paprika
- ¼ teaspoon oregano, dried
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 ¼ cups water
- 2 tablespoons olive oil
- 2 tablespoons Psyllium Husk
Directions:
1. In a bowl combine the chia seeds with psyllium husk powder, oregano,
paprika, garlic powder, salt and black pepper. Mix well.
2. Add olive oil and mix until you have consistency of wet sand.
3. Add water and continue mixing until you get a solid dough. Stir in grated
cheese and knead all with clean hands.
4. Place the dough onto baking sheet and let it rest for few minute. Cover
with second piece of parchment paper and roll out to ¼-inch thickness.
Remove top layer of the paper and bake in preheated oven for 35 minutes
at 375F. Remove from the oven, cut into desired shape and bake for 5-8
minutes more. Place on the wire rack to cool and serve after.

Cheddar biscuits
Serves: 12 biscuits
Time: 40 minutes
Ingredients:
- 1 ½ cups almond flour
- 2 eggs
- 4 cups broccoli florets
- ¼ cup coconut oil, melted
- 2 cups cheddar cheese, grated
- 1 teaspoon salt
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon baking soda
- ½ teaspoon cider vinegar
Directions:
2. Pulse broccoli in food processor until finely chopped. Combine with grated
cheddar.
3. In a separate bowl whisk the milk with eggs, cider vinegar and oil. Stir in
almond flour, spices and baking soda. Stir until just combined. Add broccoli
mix and stir to combine.
4. Form 12 patties/cookies and arrange onto baking sheet. Bake for 15
minutes, remove from the oven and re-form so they look like real cookies.
Bake for 5 minutes more.
5. Turn oven to broil and broil the cookies for 5 minutes. Remove from the
oven and place aside to cool. Serve after.

Low-carb corndogs
Serves: 4
Time: 10 minutes
Ingredients:
- 4 chicken sausages, pre-cooked
- 2 tablespoons heavy cream
- 2 eggs
- 1 teaspoon baking powder
- ½ teaspoon salt
- ½ teaspoon turmeric
Directions:
1. In a bowl mix together the almond flour and spices.
2. In a separate bowl whisk the eggs with heavy cream and baking powder.
Fold the egg mixture into almond flour mix and stir until well combined.
3. Heat around 1 cup oil in large pan until reaches 400F. Dip the pre-cooked
sausages into almond flour mix and place into heated oil. Fry for 2 minutes
per side or until golden.
4. Serve after.

Thyme onion rings
Serves: 2
Time: 30 minutes
Ingredients:
- 2 sweet onions, large
- 1 ½ cups almond flour
- 2 tablespoons thyme, fresh, chopped
- ½ teaspoon salt
- ½ teaspoon garlic powder
- ½ teaspoon black pepper
- 2 eggs
Directions:
2. Wash and slice the onion into rings.
3. Combine the almond flour, thyme, salt, garlic powder and black pepper in a
bowl. Whisk the eggs in separate bowl.
4. Dip each onion ring into egg mixture and dredge through flor mix. Arrange
onion slices onto baking sheet.
5. Bake in preheated oven for 25 minutes, turning over halfway through.
Serve while still hot.

Avocado fries
Serves: 2
Time: 25 minutes
Ingredients:
- 2 avocados, sliced into ½-inch wedges
- ½ cup almond flour
- ¼ cup sunflower seeds, crushed
- 1 teaspoon salt
- ½ teaspoon onion powder
- 2 eggs, beaten
Directions:
2. Whisk the eggs in shallow dish. In separate bowl combine the almond flour,
sunflower seeds, and salt and onion powder.
3. Dip the avocado slices into egg mixture and coat with almond flour mix.
Place onto baking sheet and bake for 20 minutes. Serve after.

Cauliflower bites
Serves: 4
Time: 15 minutes
Ingredients:
- 4 cups cauliflower florets
- ¼ cup Parmesan, grated
- 2 eggs beaten
- 1 teaspoon cayenne
- 1 teaspoon garlic powder
Directions:
1. In a large bowl combine the almond flour, parmesan, cayenne pepper and
garlic powder.
2. In a separate bowl whisk the eggs.
3. Dip the cauliflower florets into egg mixture and transfer in a bowl with
almond flour mix. Toss to coat well.
4. Heat 2-inches oil in large skillet. Add cauliflower florets and cook for 2-3
minutes or until evenly golden. Place on paper towels to drain and serve.

Parmesan puﬀs
Serves: 12 puﬀs
Time: 10 minutes
Ingredients:
- ½ cup oil, olive
- 4 egg whites
- ½ cup Parmesan, grated
- 1 teaspoon basil, dried
- 1 pinch salt
Directions:
1. Whip the egg whites with 1 pinch salt until soft peaks form.
2. Gently fold the parmesan and basil into the egg mixture.
3. Heat olive oil in large skillet and drop the egg white mix by spoon into hot
oil.
4. Cook until browned on all sides, 5 minutes. Serve while still hot.

Beef jerky
Serves: 4
Time: 2 hours + inactive time
Ingredients:
- 1lb. beef, grass-fed and lean
- ½ cup coconut amino
Directions:
1. Slightly freeze the meat so you can slice it nicely to 1/8-inch thick.
2. Place the beef slices in large zip-lock bag and add coconut amino; seal the
bag and refrigerate the meat for 2 hours.
3. Preheat oven to 200F and line two baking sheets with aluminum foil and
simply place wire rack onto baking sheet.
4. Place the marinated beef onto wire rack and bake or dehydrate for 2 hours.
5. Keep in airtight container.

Avocado snack
Serves: 1
Time: 5 minutes
Ingredients:
- 1 avocado, cut in quarters
- 2 tablespoons sunﬂower seeds, crushed
Directions:
1. Peel avocado and cut in quarters.
2. Sprinkle with sunﬂower seeds and serve immediately.

Rosemary almonds
Serves: 2
Time: 20 minutes
Ingredients:
- 2 cups almond, blanched
- 2 tablespoons fresh rosemary, chopped
- 1 teaspoon salt
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
Directions:
1. Hat large skillet over medium-high heat.
2. Coat with olive oil and heat up.
3. Add the almonds and stir so they do not burn up.
4. Reduce the heat to low and add salt, paprika and rosemary.
5. Cook for 2 minutes and place on kitchen towel.
6. Serve while still warm.

Zucchini fritters
Serves: 12 mini fritters
Time: 10 minutes
Ingredients:
- 1 large zucchini, finely grated
- 1 ½ tablespoons grated parmesan cheese
- 1 egg, whisked
- Dash of chili flakes
- Fresh ground salt and pepper – just a
pinch
- 2 tablespoons almond flour
Directions:
1. Place grated zucchinis in clean kitchen towel to remove excess liquid.
2. Place in a bowl and add remaining ingredients; stir well to combine.
3. Heat some oil in frying pan and add 1 tablespoon of zucchini mixture per
fritter.
4. Cook fritters in batches, for 2 minutes per side or until golden.
5. Serve immediately with favorite sauce.

Serves: 4
Time: 30 minutes
Ingredients:
- 0.5 lb. Mini potatoes
- 7 oz. thick cut bacon
- Fresh ground pepper
- Fresh ground salt
- 1 teaspoon rosemary, chopped
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
Directions:
1. Wash, dry, and chop potatoes into 1-inch cubes.
2. Place the potatoes in medium size pot with salted boiling water.
3. Cook potatoes for 3-4 minutes.
4. Meanwhile, preheat oven to 420F and line baking tray with parchment
paper.
5. Drain the potatoes and place in a bowl.
6. Season with salt and pepper. Add rosemary, smoked paprika, and olive oil.
7. Toss to combine, until potatoes are evenly coated.
8. Cut the bacon slices in halves and wrap around potatoes. Secure with
toothpick.
9. Arrange onto baking sheet and bake for 15 minutes. Flip on other side and
cook for 15 minutes more. Remove toothpicks before serving.

Avocado-tuna bites
Serves: 12 bites
Time: 15 minutes
Ingredients:
- 10oz. can tuna, drained
- 1/3 cup almond flour
- 1 avocado, peeled, diced
- ¼ cup mayonnaise
- ¼ cup parmesan, grated
- ½ teaspoon salt
- ¼ teaspoon garlic powder
Directions:
1. In a bowl combine the tuna with mayonnaise, parmesan and spices.
2. Add the diced avocado and stir to combine.
3. Spread the almond flour in shallow dish. Form 12 balls from the mixture
and roll in almond flour.
4. Heat 2-inch oil in large skillet; add prepared balls and cook until browned
on all sides. Place on paper towel to drain, before serving.

Final Thoughts
Nutrition and ﬁtness experts from WebMD highly
recommend you plan your day to lose weight. This is exactly
what this Ketogenic Diet does for you. Change is tough and
quite frankly reducing your carbs and boosting fats is going
to be a shock to your system initially. A good one but still a
shock nonetheless.
*If you commit your heart and soul to the Ketogenic
Diet Rapid Weight Loss Plan you WILL lose up to a
pound a day, or 30 pounds in thirty days, but ONLY if
you commit!
You will not lose weight and make it stick if you don't have a
plan, both short term and long term.
It really helps to have your meals planned and healthy low-
carb, high-fat, and moderate protein snacks handy in a
pinch. Your willpower is weak when your energy levels dip or
you are just plain hungry.
Make the time to set out your exercise and eating plan at
least the day before, and preferably a week in advance. This
is going to increase your success rate. Take the sample meal
ideas from this guide and build oﬀ them. Use the underlying
fast weight loss eating strategy you have learned with this
book to develop your fat blasting plan farther.
Losing fat is hard work and by switching up your typical
balance of energy burn with the Ketogenic Diet, studies

show you can lose up to 30 pounds in the ﬁrst month! That's
got to make you smile!
Make the time to understand the mechanics of this quick
weight loss diet, commit to regular and eﬀective high
intensity interval training, and you WILL get skinny FAST!
I'm not about to argue with science and neither should you.
It's time for you to make the changes you need to get
healthy and happy in your skin. Now you've got the tools to
reach your fat loss goals quickly and make them stick. Say
YES and get started today. Promise you'll be happy you did!
Thank you for downloading this book!
I hope this book helps you jumpstart your fat loss journey. If you enjoyed this
book, then I’d like to ask you for a favor, would you be kind enough to leave a
review for this boo. It’d be greatly appreciated!
Thank you and good luck!
Henry Brooke

Below you’ll ﬁnd some of my other popular books that are
popular on Amazon and Kindle as well. Simply click on the
links below to check them out. Alternatively, you can visit
my author page on Amazon to see other work done by me.
The Autoimmune Eating Guide: A Paleo Approach To
Reversing Autoimmune Symptoms
Low Carb Diet Guide: The Ultimate 7 Day Guide to Jump-
Start Fat Loss Fast and Start Feeling Great Today
Essential Oils Allergy Cure: The Deﬁnitive Guide On Using
Essential Oils To Completely Eliminate Seasonal Allergy
Symptoms

Click Here To Download Your Free
eBook “Extreme Weight Loss Secrets:
How To Lose 20 Pounds In 3 Weeks”

Table of Contents
Check Out The Other Books In This Series
Introduction
Chapter One - Ketogenic Diet Overview
Chapter Two - Food List - The Okay - And The No-Kay
Sweet snacks
Coconut bombs
Pecan bars
Peanut butter balls
Strawberry snack
Pumpkin bombs
Cinnamon crackers
Mango fruit roll
Apple chips
Coconut bites
Waffle sticks
Salty snacks
Jalapeno poppers
Pizza fat bomb
Chia seed crackers
Cheddar biscuits
Low-carb corndogs
Thyme onion rings
Avocado fries
Cauliflower bites
Parmesan puffs
Beef jerky
Avocado snack

Rosemary almonds
Zucchini fritters
Avocado-tuna bites
Final Thoughts

7 Days diet plan to lose weight fast

7 Days diet plan to lose weight fast

7 Days diet plan to lose weight fast

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